Crossfit Downtown Winston

Lift – OHS 5 x 5 – 12 min amrap: 2 x power cleans @ 80% max, 8 x Toes – Bar  

Lift – PP 1rm WOD – 5rft: 20 x DL @ 75% 5rm, 20 x Chin-ups

Lift – BS 1rm – 15 min amrap: 9 x DB Thrusters, (25/40Ib) 15 x burpees, 21 x Push-ups.

Lift – FS 1rm – 1-10 full manmakers (55/35Ib), Goblet Squats.

Lift – SP 5rm – 150 push-ups. You must rest at plank position. If you rest at the bottom on the floor you have a 50m run penalty.

Lift – Snatch drills, build to 3 rep max – 3 rft: row 500m, 50 x Air Squats, 50 x Dbl Unders

Lift – Clean 5-5-5-3-3-3 – 7 rft: 10 x Power Cleans @ 70% 3rm), 10 x 4 count mountain climbers

Lift – DL 5-5-5-15 WOD – 4 rft: run 200m, 6 x push-ups, 12 x  KB Swings

Lift – PJ 5×3 – AMRAP  12: Run 400m, 21 toes to bar, 12  GHD Sit-ups

Lift – OHS 3 sets of 12 reps. 2 minute rest between. – 15 min amrap: 2 x Snatch @ 85% of last 12 reps on OHS, 4 x Push…